Bodybuilder Dennis Wolfe’s Workout

Dennis Wolfe’s Pre-Contest Diet & Cardio Schedule

    8:00am – 60 min on Treadmill
    8:30am – 1 cup Oatmeal cooked, 10 Egg Whites, serving Protein Powder
    11:00am – 5 oz. Lean Ground Beef, 2 oz. Cashews
    1:30pm – 6oz. Chicken Breast (Boneless/skinless), 3 Whole Eggs
    4:00pm – Lean Mass Matrix
    Workout
    7:00pm – Vitargo-CGL
    7:30pm – 6oz. Flounder Broiled, 1 cup Green Beans
    60 min on Treadmill
    10:00pm – 2 serv. Protein Powder (Blend preferred)

Dennis Wolfe’s Off-Season Eating Plan

    Meal 1 – 100 grams of protein from powder, 1/2 cup oatmeal, 1 banana
    Meal 2 – 40 grams protein powder (post-workout)
    Meal 3 – 10 oz chicken breast, 1/2 cup brown rice
    Meal 4 – 14 oz fish, 1/2 cup brown rice
    Meal 5 – 10 oz steak, 1/2 cup brown rice
    Meal 6 – 10 oz chicken breast, 10 oz potato
    Meal 7 – 80 grams protein from powder

Dennis Wolfe’s Training Routine

Day 1 – Chest and Biceps

    Incline barbell bench press – 2 warm up sets, then 3×8-12
    Bench press – 2×8-12
    Incline flyes – 2×8-12
    Cable crossovers – 1×15
    Seated dumbbell curls – 2 warm up sets, then 2×10
    Barbell curls – 2×10
    One-arm cable curls – 1×12 each arm

Day 2 – Legs

    Leg extensions – 1 warm up set, then 3×15
    Leg press – 2×12
    Squats – 1×15, then 1×10
    Lying leg curls – 3×10-15
    Good mornings – 2×10
    One-legged curls – 1×10 each leg
    Standing calf raises – 3×15
    Sitting calf raises – 2×15

Day 3 – Back and Rear Delts

    Dumbbell pullovers – 1 warm up set, then 2×10
    Close grip pull downs – 2×10
    Barbell rows – 2×10
    Seated one arm rows – 1×12 each arm
    Lying reverse flyes – 3×12
    One arm cable reverse flyes – 2×12 each arm
    Shrugs – 2×10

Day 4 – Shoulders, triceps and abs

    Front shoulder press machine – 1 warm up set, then 3×10-12
    Dumbbell side lateral raise – 2×10
    One arm cable lateral raise – 1×10 each arm
    Cable push downs – 1 warm up set, then 3×10-12
    French press – 2×10
    One arm cable push downs – 1×15 each arm
    Sit ups – 3×15-20

Dayana Cadeau Ms. Olympia in bodybuilding

Dayana Cadeau, Ms. Olympia 2004, is the oldest participant in the 2011 Ms. Olympia. She's switching to the Physique class next year, but taking her last shot at Ms. Olympia.  Dayana Cadeau is known as much for her good looks and feminine curves as she is for her spectacularly-shaped muscles and razor-sharp definition. The 2004 Ms. Olympia winner in the lightweight divisions fills a flawless physique, has a completeness of mass, symmetry and class few top-line pro bodybuilding champions will ever achieve.

She is always in the competitive mix, holds her own in any line-up. Despite competing as a pro for 14 years without respite she remains a guaranteed draw-card in any pro event she chooses to contest.

Dayana is always a top-tier talent and viable threat to any line-up she enters. Dayana has however, slipped in recent years in her Olympia placements. Once a top-three mainstay, she now battles for fifth, uncharacteristic considering her competition pedigree and the vast potential she showed in the past. While she has the shape and size necessary to win any pro event, her conditioning has lately proven to be her downfall.

She knows she has the look to win, but saddened over her recent run of bad luck, Dayana consulted her doctor. It was made clear that her 14-year pro career had taken its toll. She had simply burned out, with several businesses to run in conjunction with her full-time training requirements. Her physical state reflected in black and white on the judge's scorecards.

24 year old bodybuilder from Ghana

This Beast African Bodybuilder’s Backyard Gym Makes Prison Workouts Look Like Planet Fitness.

Most of us are guilty of complaining about the equipment in our gyms at one point or another. “Why does this POS gym only have 4 squat racks?!” and so on. If you have enough food to eat and a comfortable place to train, it’s easy to lose perspective. If you think having the best gyms with the best equipment is what it takes to achieve your full potential, get ready for an inspiring dose of reality that’ll hit you like 4 scoops of preworkout. After reading this interview with Kulbila Samson, a 24 year old bodybuilder from Ghana, you’ll have a new appreciation for hard work.

Arnold Schwarzenegger bodybuilding photo

Arnold Schwarzenegger is the most important figure in the history of bodybuilding, as well as the most photographed bodybuilder of all time. We have sorted through thousands of Arnold photos and selected the best ones.

Bodybuilding With Dwayne Johnson

It’s amazing what muscles can do for you. Apart from improving your appearance, increasing your self-confidence, and lengthening your life, they can take you to a lot of places you may never go otherwise. The journey Arnold Schwarzenegger’s muscles have allowed him to travel has been well documented, and countless actors, musicians, and other talents have used working out to advance their careers and enhance their lives.

Dwayne “the Rock” Johnson, 
one of Hollywood’s biggest stars, owes a lot to his training. And isn’t it interesting that
after everything else he’s accomplished, after all of the hit movies and conquering the WWE Universe, he found himself in a movie doing what started as a hobby decades ago? Bodybuilding. It’s only natural. Because under all the glitz and glamour, costumes and makeup, he’s got a perennially ripped physique.


On being a bodybuilder:
“I am a lot of things, but at my core, I always have been and always will be a bodybuilder. At least in terms of training, nutrition, and the love of being a gym rat. What’s funny is, I’ve had the privilege of playing foot- ball for great teams at the University of Miami, with great coaches and great players—Ray Lewis, for example. Then I was fortunate enough to have a career in wrestling. And of course there’s the movie career. But the one mainstay—the constant in my life—has been bodybuilding. I just love the feeling of being in the gym and transforming my body through good old-fashioned hard work and proper nutrition.”